CrossFit Generation – CFG Competitor’s Training

Metcon

Death by HSPU (Time)

1 the first minute

2 the second

3 the third

until you can’t complete the minute
F- hands on floor

M- hands on 25’s or head to floor

Rocker 2.0 (Time)

Row 1000m

then

5 rounds:

10 Burpees

20yd Sled Push (135)(90)

30 Double-Unders

then

Run 1000m
R+ 225/155

Metcon